Friday Workout: AMRAP 20 with Getups, Wall Walks, Lunges, and Rowing

Happy Friday to Everyone!

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WOD

Level 1

AMRAP in 15 Minutes of:

  • Walking Lunge x 25
  • Box Push-up x 5
  • Sandbag Getup (30/20) x 10 (5/side)
  • Row x 400m

Level 2

AMRAP in 20 Minutes of:

  • Walking Lunge x 25
  • Wall Walk x 5
  • Sandbag Getup (50/30) x 10 (5/side)
  • Row x 500m

Notes: Scale the reps on the wall walks if necessary (i.e. 3 reps per round). Walking Lunge is NOT 25 lunges per leg (one rep = one lunge).

Announcements

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Yoga

Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.

12 thoughts on “Friday Workout: AMRAP 20 with Getups, Wall Walks, Lunges, and Rowing

  1. WOD: 3+40+240cal

  2. 3 rounds + 2 wall walks
    (3 as-close-to-perfect-as-I-could-get-them wall walks per round, 32# sb)

  3. 3 rounds + 8
    wall walk x 3
    Sandbag Getup x 5

  4. 3+350m
    No available 50 sandbags or rowers. Subbed 30 situps and ran 400m

  5. 3 + 31 reps rx

    my bf from CA was visiting, he got 3 + 38rx

  6. 4 rounds, Rx

  7. 4 Rounds 37 reps
    ran 400m instead of row

  8. WOD: 3+15 (4 wall walks)

  9. At the newly opened Crossfit Poipu:

    Warmup: Tabata Med Ball Cleans

    Strength: 3 Rounds:
    45 sec handstand hold, rest 15 sec
    45 sec bar hang, rest 15 sec

    For time:

    800m Row
    15 Burpee Box Jump Overs
    20 Toes to Bar
    40 Kettle Bell Swings
    50 Double Unders

    No Rx weights or heights and due to equipment restrictions I started on T2B and mostly went in order from there. KBS @53, Box Heigh @ 20″ (we set up 3 boxes that everyone shared)

    14 minutes and change 🙂

    Lots of fun on vacation though, but glad to be back!

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